Only 3 days left to donate to our Toys for Tots campaign!!! The deadline is December 14th. 

Thank you in advance!


A. Dumbbell One-Arm Shoulder Press 3RM/arm. 12-minute time cap. 

B. Complete as many rounds as possible in 12 minutes:
Dynamic Push Ups x 10 Reps, HTBD*
50 lb/25 lb Ball Slams x 10 Reps
Doubleunders x 50 Reps (advanced: unbroken)
*HTBD – height to be determined

C. Strength 101 @ 6PM:
1) Floor Press 4x3 reps for loads. 
90 second Rests.
2) Barbell Step-ups, back rack, 4x6 per side
Load at 45% of 1RM from 12/04/17. HTBD for step-up. 

Post DB load for part A, rounds for part B and loads for part C to Members Area or comments.